Sleep Hygiene: Train Your Brain to Fall Asleep and Sleep Better

Summary

Licensed therapist Emma McAdam discusses the importance of sleep hygiene for mental health, offering practical tips to train the brain for better sleep. She advises on routines, screen time reduction, caffeine and alcohol consumption, diet, exercise, and creating a sleep-conducive environment.

Takeaways

• 😴 Sleep is crucial for mental health, and poor sleep can contribute to mental illnesses like depression.
• 🛌 Sleep hygiene involves training the brain and body to recognize when it's time to sleep through a consistent routine.
• 🌙 Establishing a wind-down routine before bed can help signal to the brain that it's time to sleep.
• 🕒 Maintaining a consistent sleep schedule, going to bed and waking up at the same time each day, is beneficial for sleep quality.
• 💡 Reducing light and stimulation before bed, such as dimming lights and avoiding TV or exercise, can promote relaxation.
• 📵 Limiting screen time and using night shift settings can help reduce the alerting effects of blue-toned light from devices before bed.
• ☕ Avoiding caffeine for several hours before bedtime can prevent its potential negative impact on sleep.
• 🍷 Limiting alcohol consumption, as it can disrupt the brain's ability to repair itself during sleep.
• 🍪 Choosing the right pre-sleep snacks, avoiding heavy meals but also addressing hunger, can influence sleep quality.
• 🏃‍♂️ Engaging in daytime exercise can improve sleep quality, even short periods of activity can make a difference.
• 🎧 Using earplugs or other methods to control light and sound can help create an optimal sleep environment.
• 🧘‍♀️ Incorporating relaxation techniques or meditation before bed can assist in triggering the sleep response.
• 🛏️ Using the bed only for sleep and sex can help the brain associate the bed with rest rather than alertness.

Q & A

What is a common problem associated with mental health issues such as depression, anxiety, or relational problems?

Difficulty sleeping is a common problem associated with mental health issues, manifesting as trouble falling asleep, staying asleep, or feeling tired all the time.

Why is quality sleep important for brain function and mental health?

Quality sleep is crucial for brain function as it enhances problem-solving abilities and self-control, and is essential for good mental health, with lack of sleep potentially causing mental illness.

What is the term used to describe the routine that helps train the brain and body to know when to sleep?

The term is 'sleep hygiene,' which involves a routine that conditions the brain and body to recognize when it's time to sleep.

How can resolving insomnia lead to improvements in depression according to the study mentioned in the script?

According to the study, after resolving insomnia, 87% of people with depression experienced major improvements, with their depression symptoms disappearing after eight weeks of good sleep.

What is the significance of maintaining a consistent sleep schedule in improving sleep quality?

Maintaining a consistent sleep schedule helps train the brain to associate certain times with sleeping, similar to how the autonomic nervous system responds to routines.

What activities are recommended for creating a wind-down routine before bedtime?

Quiet activities such as reading a book or taking a bath are recommended as they help trigger a state of calm, preparing the body and mind for sleep.

Why is it advised to limit naps during the day and what should their duration be?

Limiting naps to less than 30 minutes during the day prevents them from interfering with nighttime sleep and helps maintain a healthy sleep-wake cycle.

How does the blue light from screens affect sleep and what can be done to mitigate this?

Blue light from screens can trigger alertness and disrupt sleep. Using night shift settings that shift screen colors to red and yellow, reducing screen brightness, and using night mode for reading can help.

What is the impact of caffeine on sleep and how can it be managed?

Caffeine can affect sleep up to 48 hours after consumption. Avoiding caffeine for at least 4 to 6 hours before bedtime or even trying a caffeine-free week can improve sleep quality.

How does alcohol consumption before bedtime affect sleep quality and what is the alternative suggested in the script?

Although alcohol might help with falling asleep, it interferes with the brain's ability to sleep well and repair itself, especially during the second half of the night. The script suggests avoiding heavy or fatty foods before bedtime and trying a snack like banana and peanut butter or a warm glass of milk.

What role does exercise play in improving sleep and what are some other environmental factors that can affect sleep?

Exercise during the day can greatly improve sleep quality. Environmental factors like light and sound can trigger alertness, so using earplugs, blackout curtains, or eye masks can help block out stimuli and promote sleep.

What should be the primary activities associated with the bed to create a conducive environment for sleep?

The bed should primarily be associated with sleeping and sex. Associating the bed with activities like watching TV, working, or eating can lead the brain to associate it with alertness rather than sleep.

What is the suggestion for dealing with difficulty falling asleep or staying asleep, and what can be an example of a boring activity?

If having trouble falling asleep or staying asleep, it's suggested to get up and do something boring like listening to a boring audiobook or watching a slow-paced documentary, which can help induce sleep.

Outlines

00:00

💤 Sleep Hygiene for Mental Health

The first paragraph introduces the common issue of sleep difficulties among clients seeking treatment for depression, anxiety, or relational problems. It emphasizes the importance of quality sleep for brain function and mental health, and introduces the concept of sleep hygiene as a routine to train the brain and body for better sleep. Emma McAdam, a licensed therapist, briefly promotes her mental health courses on Udemy before delving into the details of sleep hygiene. The paragraph suggests creating a consistent bedtime routine, reducing stimulation before sleep, and avoiding activities like watching TV or exercising that can interfere with sleep. It also touches on the biological effects of blue light from screens and the importance of associating certain activities with sleep to trigger the sleep cycle.

05:02

🌙 Enhancing Sleep Quality Through Lifestyle Adjustments

The second paragraph expands on strategies to improve sleep quality, such as limiting daytime naps, reducing screen time before bed, and adjusting screen settings to reduce blue light exposure. It advises turning down screen brightness and using night mode for reading, as well as setting phones to do not disturb mode during sleep. The paragraph also discusses the impact of caffeine and alcohol on sleep, suggesting to avoid them before bedtime. It recommends light snacks like bananas with peanut butter or warm milk before bed, and highlights the benefits of daytime exercise for sleep. The use of earplugs, blackout curtains, and eye masks to block out light and sound is suggested, along with relaxation techniques like meditation or progressive muscle relaxation. The paragraph concludes with advice on creating associations with the bed for sleep and sex only, and offers a tip for dealing with insomnia by engaging in a boring activity to induce sleep.

Keywords

💡Depression

Depression is a mental health condition characterized by persistent feelings of sadness, hopelessness, and a lack of interest or pleasure in activities. In the video, it is mentioned as one of the challenges clients face, and its connection to sleep issues is highlighted, with research showing that improving sleep can lead to significant improvements in depression symptoms.

💡Anxiety

Anxiety refers to a sense of unease, worry, or fear, often over things that may happen in the future. The script identifies anxiety as another common issue among clients, and it is implied that addressing sleep hygiene can potentially alleviate some of the symptoms associated with anxiety by improving sleep quality.

💡Relational problems

Relational problems encompass difficulties in interpersonal relationships, such as conflicts or misunderstandings. The video script mentions these as challenges that clients seek treatment for, suggesting that poor sleep can exacerbate or be a symptom of these issues.

💡Sleep hygiene

Sleep hygiene is the practice of maintaining habits and routines that promote good sleep health. The video's main theme revolves around sleep hygiene as a method to train the brain for better sleep, emphasizing the importance of routines and habits that signal to the body when it's time to sleep.

💡Insomnia

Insomnia is a sleep disorder characterized by difficulty falling asleep, staying asleep, or both. The script discusses a study where resolving insomnia led to a significant improvement in depression symptoms, indicating the critical role of addressing insomnia as part of mental health treatment.

💡Autonomic nervous system

The autonomic nervous system is a part of the peripheral nervous system that regulates involuntary bodily functions, such as heartbeat and digestion. The video mentions triggering this system to start the sleep cycle, suggesting that sleep hygiene practices can influence its activity to promote sleep.

💡Wind down routine

A wind down routine is a series of calming activities done before bedtime to signal to the body that it's time to sleep. The script describes creating such a routine as a key component of sleep hygiene, helping to establish a consistent sleep schedule and reduce stimulation.

💡Caffeine

Caffeine is a stimulant found in coffee, tea, and other beverages that can affect sleep patterns. The video advises avoiding caffeine for several hours before bedtime, as it can interfere with sleep quality and duration, even if consumed earlier in the day.

💡Alcohol

Alcohol is a depressant that, while it may initially help people fall asleep, can disrupt sleep cycles and lead to poor sleep quality. The script warns against its use before bed, as it can leave individuals feeling more exhausted in the long run.

💡Exercise

Exercise is any physical activity that helps improve health and fitness. The video mentions that even a small amount of daily exercise can enhance sleep quality, suggesting that physical activity during the day can have a positive impact on nighttime rest.

💡Relaxation routine

A relaxation routine involves practices that help reduce stress and induce a state of calm, preparing the body for sleep. The script recommends such routines, like progressive muscle relaxation or guided imagery, as part of the sleep hygiene process to improve sleep onset and quality.

💡Blue light

Blue light is a high-energy visible light with a wavelength between 380 and 500 nm from the light spectrum. The video discusses the impact of blue light from screens on alertness and sleep, advising to limit screen time before bed and use night shift settings to reduce exposure to blue light.

💡Do not disturb mode

Do not disturb mode is a setting on electronic devices that silences notifications to prevent disturbances. The script suggests using this mode while sleeping to avoid interruptions and maintain a calm environment conducive to restful sleep.

Highlights

Difficulty sleeping is a common problem for clients dealing with depression, anxiety, or relational issues.

Adequate sleep enhances brain function, problem-solving abilities, and self-control.

Sleep hygiene is a method to train the brain to sleep well.

Sleep is crucial for mental health, and its lack can lead to mental illness.

Improving sleep quality and quantity is an effective treatment for depression.

Major improvements in depression symptoms can be achieved through resolving insomnia.

Sleep hygiene involves a routine that trains the brain and body to know when to sleep.

Consistency in sleep and wake times is important for sleep training.

Creating a wind-down routine before bedtime helps trigger the sleep cycle.

Limiting daytime naps to less than 30 minutes can improve nighttime sleep.

Reducing screen time before bed can help with falling asleep.

Blue-toned lights can disrupt sleep, and using night shift settings can help.

Avoiding caffeine for a few hours before bedtime can improve sleep quality.

Alcohol can interfere with deep sleep and leave you feeling more exhausted.

Avoiding heavy meals before bedtime can prevent sleep disturbances.

Exercise during the day can enhance sleep quality.

Using earplugs or blackout curtains can help reduce stimuli and improve sleep.

A relaxation routine or meditation before bed can aid in falling asleep.

Using the bed only for sleep and sex can help the brain associate the bed with sleep.

If struggling to fall asleep, engaging in a boring activity can help.

Transcripts

When my clients come in for treatment for some of their challenges like

depression anxiety or relational problems, one of the most common

associated problems that they have is difficulty sleeping. This shows up as

either having a hard time falling asleep staying asleep or just feeling tired all

the time. Getting enough quality sleep can make your brain function much better

and you'll be better at solving problems and feel more self control. In this video

we're gonna talk about how to train your 

brain to sleep well, and  it's called sleep hygiene.

Hi everyone Emma McAdam here, I'm a licensed

therapist and I just wanted to remind you that I've got in-depth mental health

courses on udemy.com. Right now they're on sale for $9.99 so check out the link

in the description. Okay back to sleep hygiene. So sleep is essential for good

mental health. Lack of sleep can actually cause mental illness. Research is showing

that one of the most effective ways to treat depression is by helping people

improve the quality and the quantity of their sleep. One study of people with

depression found that after resolving their insomnia 87% of them experienced

major improvements in their depression. Their depression symptoms disappeared

after eight weeks of good sleep. So, how do we improve our ability to get sleep?

We can train our brain to sleep better. Sleep hygiene means going through a

routine that trains your brain and body to know when to sleep. So, like a muscle

that strengthens with practice, sleeping well is a skill we can develop. Okay so

because you're trying to trigger the autonomic nervous system to start your

sleep cycle it's really important to use a routine. If you've ever tried to get a

toddler to fall asleep you know how important it is to stick to a routine.

Adults aren't too different. Remember our minds like Pavlov's dogs

they learn to associate sight smells and activities with these reflexive

responses that are usually outside of our direct control. We can't force

ourselves to sleep but we can train our brain to know when to sleep. So, start by

creating a wind down routine before bedtime that the brain associates with

sleeping. To do this, you want to keep a consistent schedule whenever possible so

try to go to bed and wake up around the same time each day.

Dim the lights cool the temperature and decrease your stimulation. So for example,

do quiet activities like reading a book or taking a bath because these help

trigger calm. Don't watch TV or exercise right before bed. Another thing you can

do is have a routine for right before bed so for example in the evening you do

a snack and you change into pajamas then you brush teeth and get into bed read a

book pray and go to sleep. In addition to a routine there are some things you can

do during the day that are going to improve your ability to fall asleep, and

stay asleep. Limit your naps during the day to less than 30 minutes. Cut out

screen time before bed, so not only are devices like phones and tablets and TVs

very stimulating and this triggers the alerting system in the brain but

also the tone of the light emanated from your screen tends to have a bluish tint

to it. And this is similar to the bluish light in the mornings so again this is a

biological trigger to wake up. Research shows that blue toned lights tend to

trigger alertness and a red or yellow toned lights tend to trigger calmness. So

if you must use your phone or tablet before bed check to see if it has a

night shift setting. This will shift your screen colors toward the red and yellow

range. Next, turn your screen brightness down as low as possible

and use the night setting for reading and this makes it so your text appears

as white letters on a black background. So many programs have this option in

their settings. Also put your phone on do not disturb mode while you're sleeping

and don't check your work emails right before bed or read anything that could

be stressful like the news or even your Facebook feed. Another thing

you want to do is take a look at your caffeine use. Avoid caffeine for at least

4 to 6 hours before bedtime. Even one cup of coffee or tea even early

in the morning that can affect your sleep for up to 48 hours. So, if you're

not sure of how caffeine is impacting you,

you could try going off caffeine for one week. The first couple of days you might

feel more tired and by day four you will probably start feeling better. You'll

have better sleep you'll have better energy and be more focused and you'll

most likely be waking up less at night and you'll find it easier to fall asleep.

Within one week most people say I feel better off caffeine than on caffeine.

They report better energy better mood and better sleep. Another thing you want

to think about is limiting alcohol use. While some people believe that alcohol

helps them sleep and it might help people fall asleep, alcohol interferes

with your brain's ability to sleep well and repair itself. Especially during the

second half of the night. So that leaves you feeling more exhausted later. Another

thing to think about is to avoid rich heavy or fatty foods before bedtime.

Anything that might cause heartburn or indigestion can interfere with sleep. But

so can hunger. So you could try a snack like a banana and peanut butter before

bed. A warm glass of milk before bed has also been shown in clinical studies to

be as effective as many sleep medications. But a lot of people just

don't like the idea of drinking warm milk, you may want to try it.

Exercise during the day can also greatly improve your ability to sleep so even 10

minutes of exercise can make a difference. Also, light and sound can

trigger alertness. So use earplugs blackout curtains or eye masks to help

cut out that extra stimuli. Another thing you can try is a relaxation routine or

meditation before bed, this is something like progressive muscle relaxation you

could check out the video I made on that or you could listen to a guided imagery

exercise. And again, as you're trying to create associations for your brain

to trigger that sleep response, you want to only use your bed for sleeping and

sex. If your brain associates your bed with watching TV or working on your

laptop eating paying bills and etc, your brain is gonna associate your bed with

alertness not sleep. If you're having a very hard time falling asleep or falling

back asleep try getting up get out of bed and do something really boring like

listening to a boring audio book, or the old documentary. Don't do anything too

stimulating. When I'm having a hard time sleeping I like to listen to this show

called Time Team where a bunch of British archaeologists try and dig to

find you know history. But it's a pretty slow show and it helps me fall asleep.

Okay I hope you found these tips helpful and if you liked this video check out my

other video called insomnia antidote, where I teach one way to turn off worry

and fall asleep. Thanks for watching and take care.